Going below 8%bf

So, I usually do 2 months bulking and 1 of cutting but I never get really shredded..
Let's say I get around 9% by dropping 400kcal of my mantainance, keep my protein at 0.85g/lbs (to 1g/lbs if I use ECA or Albuterol), fats at least 80g and fill the rest with carbs.

In the last cutting I introduced also 1 reefed/week (calories as mantainance and don't counting macros too much, just to give a shock to my body) and I found it very useful.

So, I usually do 2 months bulking and 1 of cutting but I never get really shredded..
Let's say I get around 9% by dropping 400kcal of my mantainance, keep my protein at 0.85g/lbs (to 1g/lbs if I use ECA or Albuterol), fats at least 80g and fill the rest with carbs.

In the last cutting I introduced also 1 reefed/week (calories as mantainance and don't counting macros too much, just to give a shock to my body) and I found it very useful.

What advices do you guys have to get under 8%?

Exactly this
Make sure your training heavy
But you may need longer than 1 month to get a little leaner, Incorporate some forms of cardio (link below):

This ^^ is a longer listen, but well worth the insight. This article is what prompted me to join up a crossfit gym 3 days a week (think high intensity cardio for short periods of time). Let it run in the background while you work. *2

This ^^ is a longer listen, but well worth the insight. This article is what prompted me to join up a crossfit gym 3 days a week (think high intensity cardio for short periods of time). Let it run in the background while you work. *2

This is a 1 hour listen, but will shock you regarding cardio and its benefits and how some forms are more catabolic than you think (long bouts of LISS)

Keep the refeeds those are essential, but make sure your counting calories this will aid you greatly. Seems like you have a good grasp on diet, what kind of training are you doing?

Why cardio? I mean.. Cardio is just for burning calories right? So I just need to eat less.. The point is.. is 400-500kcal deficit enough? Because I wouldn't burn muscle too lol

About training right now I'm bulking, but I usually change my routine. I like push/pull 4 day split or single muscle per 5 day split

About reefed/cheat. I usually do reefed so just hitting my maintenance calories. But yea sometimes I go for a cheat meal while cutting (so basically just going above the maintenance)

Right now I'm bulking and I should be around 11% (even if with caliper counting etc the result is 9.5%).. Last time I cut with abluterol I went around 9%, but I didn't really enjoyed it.. I think ECA is much powerful

Exactly
Faster drop in kcals = quicker to lose muscle, quicker to drop letpin levels and a faster way to crash metabolsim
SLOWER = BETTER
Its a maraton not a sprint.

Originally Posted by Qonix

Why cardio? I mean.. Cardio is just for burning calories right? So I just need to eat less.. The point is.. is 400-500kcal deficit enough? Because I wouldn't burn muscle too lol

About training right now I'm bulking, but I usually change my routine. I like push/pull 4 day split or single muscle per 5 day split

About reefed/cheat. I usually do reefed so just hitting my maintenance calories. But yea sometimes I go for a cheat meal while cutting (so basically just going above the maintenance)

Right now I'm bulking and I should be around 11% (even if with caliper counting etc the result is 9.5%).. Last time I cut with abluterol I went around 9%, but I didn't really enjoyed it.. I think ECA is much powerful

Before you even responded or quoted my post did you even bother to listen to the podcast?
No offense, if you even listened to half of the podcast you would see why some forms of cardio would be benficial, even in the offseason and while bulking...
Please listen.

Exactly
Faster drop in kcals = quicker to lose muscle, quicker to drop letpin levels and a faster way to crash metabolsim
SLOWER = BETTER
Its a maraton not a sprint.

Before you even responded or quoted my post did you even bother to listen to the podcast?
No offense, if you even listened to half of the podcast you would see why some forms of cardio would be benficial, even in the offseason and while bulking...
Please listen.

OFC I'll not drop 500kcal immediately it's a slow process..
Btw, don't have time to listen 1hour of talking srs

Exactly
Faster drop in kcals = quicker to lose muscle, quicker to drop letpin levels and a faster way to crash metabolsim
SLOWER = BETTER
Its a maraton not a sprint.

Before you even responded or quoted my post did you even bother to listen to the podcast?
No offense, if you even listened to half of the podcast you would see why some forms of cardio would be benficial, even in the offseason and while bulking...
Please listen.

OFC I'll not drop 500kcal immediately it's a slow process..
Btw, don't have time to listen 1hour of talking srs

You have time to post on a forum? LIsten to it while you browse your computer or do emails etc.
You can always do it in segments.

1 hour goes a long ways ot learning and understanding why its important, and the benefits behind it.
There is a law of dimishing returns on just dropping calories to get shredded, people have to use different ways and different forms of cardio to get to superior leanness.

You have time to post on a forum? LIsten to it while you browse your computer or do emails etc.
You can always do it in segments.

1 hour goes a long ways ot learning and understanding why its important, and the benefits behind it.
There is a law of dimishing returns on just dropping calories to get shredded, people have to use different ways and different forms of cardio to get to superior leanness.

I would usually agree, but snags didnt do any cardio and got shredded.

every how many days do you guys suggest raise or decrease the calorie (by 100) if no/slow(less than 0.5lbs/week) weight gaining/loss?

There is a law of dimishing returns on just lowering calories, Hence why i suggested adding cardio.
You would also benefit from refeeds, but i have touched on those already.

If you want to just Lower calories and not change anything else, see what happens. You could strike gold, but you could find much better success with cardio and refeeds. Since they would raise leptin, hormones, and metaoblism to aid in better fat burning/fat loss.

There is a law of dimishing returns on just lowering calories, Hence why i suggested adding cardio.
You would also benefit from refeeds, but i have touched on those already.

If you want to just Lower calories and not change anything else, see what happens. You could strike gold, but you could find much better success with cardio and refeeds. Since they would raise leptin, hormones, and metaoblism to aid in better fat burning/fat loss.

There is a law of dimishing returns on just lowering calories, Hence why i suggested adding cardio.
You would also benefit from refeeds, but i have touched on those already.

If you want to just Lower calories and not change anything else, see what happens. You could strike gold, but you could find much better success with cardio and refeeds. Since they would raise leptin, hormones, and metaoblism to aid in better fat burning/fat loss.

please read again the post you answered at..
"every how many days do you guys suggest raise or decrease the calorie (by 100) if no/slow(less than 0.5lbs/week) weight gaining/loss?"

All you talk about is lowering calories and you negate all the information regarding refeeds and cardio
There is plenty of links and information for you to gather that has been posted.

Sometimes 100 kcals is not needed, sometimes 10 extra min of cardio gets the ball rolling
Sometimes keeping put on a stall and there is a decrease the following week via a Woosh
Sometimes a 50kcal drop is all that is needed

too individual to place X number everytime you need a drop. The body does not work that way.

All you talk about is lowering calories and you negate all the information regarding refeeds and cardio
There is plenty of links and information for you to gather that has been posted.

Sometimes 100 kcals is not needed, sometimes 10 extra min of cardio gets the ball rolling
Sometimes keeping put on a stall and there is a decrease the following week via a Woosh
Sometimes a 50kcal drop is all that is needed

too individual to place X number everytime you need a drop. The body does not work that way.